Swiss Ball Wall Push-up
Performing push-ups against a wall is an excellent activity for those who find traditional push-ups too challenging, as well as those in the early stages of shoulder rehabilitation.
Teaching points
- Hold a swiss ball in both hands and position it against a wall at chest height.
- Lean forwards onto the ball with the elbows straight.
- Take your feet back 3-4 feet from the wall.
- Hold your body in a straight line and lower your body towards the wall, bending the elbows out to the sides.
- Stop before your chest touches the ball and push yourself back out to the starting position.
Variations and progressions
- Vary the intensity of the exercise by standing closer to, or further from the wall.
- The further away from the wall you are, the more weight is placed on your upper body.
Muscles worked
- Pectoralis Major.
- Triceps Brachii.
- Anterior fibres of Deltoid.
- Serratus Anterior.
Alternative exercises
- Push-up.
- Chest press resistance machine.
- Chest press using resistance band.
Related injuries
- Pectoral strain.
